Tilapia and catfish can also be used as the main protein source. Serve with some crusty bread.
1 Tbsp (15 mL) extra-virgin olive oil
1 large onion, chopped
3 cloves garlic, minced
2 medium carrots, sliced
1 medium zucchini, chopped
3/4 cup (180 mL) dry white wine
2 stalks celery, sliced
1 - 28 oz (796 mL) can diced tomatoes
1 cup (250 mL) water
1 Tbsp (15 mL) dried oregano
1 tsp (5 mL) cumin
1/2 tsp (2 mL) red pepper flakes
1/2 tsp (2 mL) coriander
Salt and pepper to taste
1 1/2 lb (750 g) haddock, rinsed and cut into 1 in (2.5 cm) chunks
Heat oil in large pot over medium heat. Add onion and saute for 6 minutes, or until soft, stirring frequently. Toss garlic, carrots, and zucchini into pot and saute for another 6 minutes, stirring frequently.
Pour in wine, raise heat to medium-high and simmer until most of wine has evaporated, about 5 minutes. Stir in celery, tomatoes, water, spices, salt, and pepper. Bring to a boil, reduce heat, and simmer covered for 10 minutes.
Stir in fish and continue to simmer for 5 to 7 minutes or until fish pieces start to look opaque. Ladle into serving bowls and garnish with cilantro.
Each serving contains: 324 calories; 37 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 26 g carbohydrates; 7 g fibre; 448 mg sodium
source: "One-Pot Wonders", alive #337, November 2010
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
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